WOD / Blog
29 October 2026
Warm up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted […]
28 October 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 2 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 21-18-15-12-9 Dumbbell Floor Press (50/35)(35/20) Hand Release Push Ups Stimulus/Focus: This will be extremely taxing on the chest, triceps, and shoulders. Complete work in small sets to […]
27 October 2026
Warm up: Coach’s Choice Strength/Skill: Split Jerk 1 x 1 Stimulus/Focus: Spend 15 minutes finding a heavy single. Metcon: 10 Minute EMOM 1 Split Jerk (90% from today’s heaviest) Stimulus/Focus: This EMOM forces you to lift heavy quickly. If you miss a lift you can reattempt it within the minute. You can only click RX […]
26 October 2026
Warm up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (20 Minute Time Cap) 200 Meter Farmer’s Carry 20 Kettlebell Hang Snatches *10 Left/10 Right 10 Goblet Lunges *One kettlebell for all movements: (1.5/1)(1/25#) Stimulus/Focus: […]
24 October 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
23 October 2026
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work: Spend 10 minutes working the skill. WOD: Walking Cindy-20 Minute AMRAP 5 Pull Ups 10 Strict Push Ups 15 Air Squats 25′ Handstand Walk Stimulus/Focus: This is Cindy with a twist! Complete a round of Cindy and follow it with 25′ of handstandwalking! Aim for 12 rounds. […]